Cup for cup paleo flour blend

Cup for cup paleo flour blend

As I learn more about nutrition, I have moved farther away from extreme forms of eating including removing entire food groups from my diet. Due to my autoimmune issues I still strictly avoid gluten and most dairy, but I’ve been slowly introducing non-gluten grains into my diet with success.  

If eaten in moderation, I believe grains can be healthy additions to most diets.  They are rich in fibre and vitamins, particularly b-vitamins and can provide your body with lots of concentrated energy. 

The problem with grains come when they are eaten in excess.  Grains contain anti-nutrients that can be gut irritating and inflammatory.  They also can cause blood sugar spikes due to their high concentration of carbohydrates. 

I can say with complete certainty I feel healthier on a Paleo diet than I ever did when I was a vegan.  I have more energy, less inflammation and fewer gut issues.  That being said, I still feel just as healthy eating a mostly paleo diet with the occasional addition of grains and grass fed dairy so I will continue to do so and keep an honest dialogue about my health progress. 

Whether you eat grains or not, it never hurts to have some good paleo recipes in your arsenal.  Paleo foods are often nutritionally dense and extremely satisfying.  Paleo desserts and baked goods keep my blood sugar levels stabilized while still allowing me to indulge my sweet tooth. If done right, they are just as good as their grain based counterparts (maybe better!)

Anyone who has dabbled in paleo baking is probably familiar with all the flour options out there.  Decadent almond flour, sweetly dense coconut flour, chewy tapioca, and many more.  The problem is, they all do slightly different things and substituting any one of them for wheat flour is a recipe for disaster.  Many of us have had a terrible experience with paleo baking at some point or another, and have shed tears over a dry crusty batch of failed cooking that cost a pretty penny in ingredients.   

So, what is a girl (or guy) to do when they want to whip up some paleo baking quick without fussing with a million different paleo flours and producing something disgusting in the end?  You could;

a. spend a bazillion dollars a year on paleo flour blends that aren’t even that good or

b. create a big batch of your own paleo flour that works amazing in almost any recipe where wheat flour is called for and enjoy paleo baked goods whenever the mood strikes.

Obviously, b is the correct option and the entire purpose of this rambling blog entry, so without further ado, here is my favorite paleo flour blend that can be used cup for cup in most recipes.   

I’ve provided affiliate links to the exact flours I use in my blend. I may earn a small commission when readers purchase through the links.

Paleo flour blend:

4 cups almond flour – Almond flour has a light delicate texture and delicious nutty taste. It counteracts the density of most paleo baking and is the perfect base for any paleo flour blend.

2 cups arrowroot flour – Arrowroot flour add a bit of texture and bite to paleo baking so that your desserts won’t just crumble apart in your mouth. It makes an excellent thickener, or a coating to crisp up fried foods and adds a neutral flavor to your flour.

1 cup coconut flour – Coconut flour has a lovely sweet flavor, perfect for baked goods. It adds a melt in your mouth texture to baking but because it is super dense, I recommend using it in moderation in baking.

1 cup tapioca flour – Tapioca flour and cassava flour both come from the cassava plant but their extraction processes are different. Tapioca mimics gluten, giving baked goods elasticity and helping hold them together. It works best as a part of a flour blend and should only be used alone as a thickener.

1 cup cassava flour – Cassava flour is a very flour-like paleo flour. It has a very neutral flavor and somewhat chewy texture. It works well on it’s own in many recipes and adds another element of texture to your paleo baked goods when part of a flour blend.

I like to mix all the flours together and store in a large mason jar in the pantry. It can also be tossed into a freezer bag and shaken for a super quick process that is easy to store.

This flour is awesome for, pancakes, cookies, muffins, brownies, and many more delicious baked goods.  I’ll be posting some of my own paleo baking recipes over the next few months so I wanted to be sure to get this blend out there for when I refer to it in the future. 

When using it in your own baking, it can in theory be used cup for cup, but you may want to tweak it in certain recipes for improved consistency.

Please keep in mind, if you are substituting paleo flour for wheat flour you should not make any other substitutions, especially when it comes to eggs!  Recipes are kind of a science and we all know the more variables are changed in an experiment, the less controlled the outcome.    

So go get baking and please tag me in or share any paleo recipes you create with this amazing blend!

This post contains amazon affiliate links.

Paleo banana cinnamon nut muffins


Don’t be fooled by the grainy photo, this is a killer way to use up old bananas… Because who among us doesn’t have some bananas on their counter top slowly turning brown and gross?

I have fed my compost with far too many over ripe bananas in my day and to be honest,  I find banana bread can get boring, yes, even chocolate banana bread.

This recipe was created in an effort to juj up a classic banana bread and simultaneously satisfy my constant craving for cinnamon buns.  I love how moist and flavorful these turned out, even my gluten  loving husband approved and has been bringing these in his lunches.

The key here is the mini muffin size, it provides the perfect ratio of cinnamon banana cake to crunchy pecan streusel topping.  Drizzle it with some creamy coconut vanilla icing for an extra decadent treat.



2 ripe bananas

1/4 cup coconut sugar

1/4 cup coconut oil or grass fed butter melted

2 organic eggs

1/2 tsp vanilla


1 cup almond flour

1/2 cup cassava flour

1/4 cup tapioca flour

1/2 tsp cinnamon

1/4 tsp baking powder

1/4 tsp salt

streusel topping

1/3 cup melted coconut oil or grass fed butter

1/2 cup coconut sugar

1 cup chopped pecans (or walnuts)

1 tsp cinnamon


Preheat oven to 325

Prepare the streusel topping, gently melt the fat in a saucepan, remove from heat allow to cool slightly, stir in nuts, sugar and cinnamon

Lightly mix the wet and dry ingredients until just combined

Grease two mini muffin tins

Fill each tin with roughly two teaspoons of the cake batter and top with 1/2 tsp of the pecan streusel

Bake at 325 for 20 minutes makes 2 dozen